المقال: Unleash Your Strength: Workout Tips from Stephanie Sanzo
Unleash Your Strength: Workout Tips from Stephanie Sanzo
If you're looking for inspiration to take your fitness game to the next level, look no further than strength athlete Stephanie Sanzo. Known for her powerful training style and impressive physique, Stephanie regularly shares workout tips and routines on her social media that cater to all fitness levels.
Whether you’re short on time, equipment, or simply want to shake up your routine, here are some of her best workout tips from Stephanie that you can easily incorporate into your own training!
Table of Content
1. Dumbbell Only Shoulder & Biceps Workout
Pressed for time or only have access to dumbbells? This routine is a perfect quick fix for targeting your shoulders and biceps. It’s ideal when you’re short on equipment but still want an effective upper-body burn.
Here’s the breakdown:
Curl into Arnold Press – 4 sets of 10 reps
Seated Alternating Isometric Lateral Raise – 4 sets of 10 reps
Seated Alternating Press – 4 sets to max reps
Seated Incline Bicep Curls – 4 sets of 10 reps
Standing Alternating Bicep Curl – 4 sets to max reps
Chest Supported Y Raise & Hammer Curl Combo – 4 sets of 10 reps each
This routine focuses on building the shoulders and biceps while maximizing efficiency, making it a great option for those looking for a quick but challenging upper-body workout.
2. Master the Press: Incline vs. Flat
Incline and flat presses are essential for building a well-rounded chest. But did you know that slight variations in angle and grip can drastically change the muscles you target? According to Stephanie, incline pressing is your go-to for focusing on the upper chest and shoulders, while flat pressing engages more of the mid-chest and triceps.
Additionally, your grip matters:
Wider Grip: Targets more of the chest.
Closer Grip: Engages the triceps more effectively.
This tip can be a game-changer when structuring your pressing workouts. By mixing both incline and flat presses with varied grips, you’ll develop strength and muscle across your entire chest and upper body.
3. Strengthen Your Upper Body with This Killer Routine
Stephanie’s upper body workout is designed to hit all the key muscle groups in one go. It’s a blend of pressing, pulling, and isolation movements that target your chest, triceps, and back for a complete upper-body workout.
Try out this routine for a serious pump:
Incline Press – 4 sets of 6 reps
Close Grip Floor Press – 4 sets of 8 reps
Neutral Grip Chin Ups – 4 sets to max reps
Rack Chin Ups – 4 sets to max reps
Leaning Dumbbell Lateral Raise – 4 sets of 10 reps
Cable Tricep Pushdown – 4 sets of 12 reps
Cable Bicep Curls – 4 sets of 12 reps
These exercises build muscle endurance and strength, making this ideal for those looking to strengthen their upper body while also improving their pushing and pulling power.
4. Rows 101: Everything You Need to Know
Rows are a staple in any strength training routine, but Stephanie breaks down the different positions and grips to help you get the most out of this back-building movement. Here’s what she suggests:
Chest Supported Rows: Eliminates momentum and reduces lower back strain, ideal for isolating the back muscles.
Seated or Kneeling Rows: Increases the range of motion and builds core strength, targeting the entire back.
Bent Over Rows: Strengthens the posterior chain, perfect for powerlifters and athletes looking to improve functional strength.
Your grip matters too:
Underhand Grip: Focuses on the lower lats.
Neutral Grip: Engages both the lats and upper back muscles.
Overhand Grip: Targets the upper back.
Stephanie also highlights that rows can be performed bilaterally (both arms at the same time) for overload or unilaterally (one arm at a time) to correct muscle imbalances and improve symmetry.
Save These Tips for Your Next Workout!
Stephanie’s workout tips are not only effective but adaptable to different fitness levels and goals. Whether you’re focusing on upper-body strength, improving your pressing technique, or fine-tuning your row variations, these exercises can help you build muscle, improve strength, and correct imbalances.
Follow her advice, save these routines, and don’t forget to bring your best effort to each session. You'll be surprised by the strength gains and overall improvements in your fitness journey.
